08/05/2025
Here are some of the best evidence-based strategies to improve and maintain mental health:
1. Prioritize Sleep
Aim for 7–9 hours of quality sleep per night.
Poor sleep affects mood, memory, and stress tolerance.
2. Eat a Brain-Healthy Diet
Focus on omega-3 rich foods (e.g., fish, flaxseed), whole grains, leafy greens, berries, and nuts.
Limit sugar, processed foods, and caffeine, which can trigger anxiety or mood swings.
3. Exercise Regularly
Even 30 minutes of walking 5 times a week can significantly improve mood and reduce symptoms of depression and anxiety.
Exercise boosts endorphins, dopamine, and serotonin.
4. Practice Mindfulness or Meditation
Just 10 minutes a day of deep breathing or mindfulness can reduce stress and increase emotional resilience.
5. Build Strong Social Connections
Spend time with people who make you feel safe and valued.
Regular, positive social interaction reduces stress and risk of mental illness.
6. Limit Screen Time and Social Media
Constant exposure to negative news or unrealistic online portrayals can increase anxiety and low self-esteem.
Set screen boundaries and schedule offline activities.
7. Learn to Say “No” and Set Boundaries
Overcommitting causes burnout. Protect your energy by setting limits with work and people.
8. Practice Gratitude
Keep a daily gratitude journal. Writing down 3 things you're thankful for can shift your mindset over time.
9. Engage in Purposeful Activities
Do things that give you meaning: hobbies, volunteering, learning new skills, or creative work.
A sense of purpose strongly supports long-term mental wellness.
10. Seek Professional Support When Needed
Therapy isn’t just for crises. A licensed mental health professional can help you develop coping skills, heal trauma, or manage conditions like anxiety or depression.
